Team Metabolic Health
The change of seasons brings mood changes known as “autumn fatigue” for some workers.
“Stresstember” has arrived—bringing weather changes, routine shifts and a higher risk of burnout. With Google searches for “fall fatigue” up 348%, it’s clear early fall is a challenging transition for many workers. Autumn fatigue is real, and it comes with the natural changes that come along as summer turns to fall.
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The end of summer, marked by shortening days, a cloud of malaise and anxiety and back-to-office mandates, can lead to a stessed out and sometimes a burnt-out workforce. Productivity drops by 20% during summer, with over half feeling distracted and many struggling with post-vacation blues and the September surge once they’re back at work.
It’s no wonder that boosting productivity is a top priority in early fall. But for some workers, the “winter blues” and seasonal affective disorder (SAD) are challenges. If you’re like most people with SAD, your symptoms start in the fall and continue into the winter months, sapping your energy and making you feel moody. The changes in the amount of daylight can affect the body’s circadian rhythm (the body’s inner clock) in a way that it gets out of balance.
4 Ways To Gear Up For ‘Autumn Fatigue’
But there are ways to cope with the fall changes. Avery Morgan, productivity expert and chief communications officer at EduBirdie, shared her top four tips to survive what she calls “fall fatigue”:
1. Adopt the ‘slow living’ mindset. Morgan suggests a transition from the summer turmoil to a more relaxed, slow-living atmosphere. “You can start by reviewing your tasks and cutting back on anything that is depleting your energy,” she says. “Be comfortable saying ‘no’. This is your chance to reboot your internal clock: start your days with quiet mornings that set a calm tone, enjoy mindful meals that nourish both body and soul and wind down with relaxing evenings that help you decompress. Focus on creating a balanced routine that prioritizes rest and reflection, allowing yourself to fully recharge and embrace a more peaceful, intentional pace of life.”
2. Master the art of JOMO (Joy Of Missing Out). “The pressure to catch up on everything in fall might be intense,” Morgan explains. “But, guess what? Life won’t end if you miss out on something.” She believes it can be extremely liberating and recommends that next time you’re tempted to attend every party you’re invited to, go to a concert or plan a packed weekend, consider whether it adds value to your life. “If not, embrace the joy of missing out,” she adds. “Spend that time doing something that makes you happy, like a single movie night or simply going to bed earlier.”
3. Schedule ‘me time’ like a boss. If summer has left you feeling exhausted, and the thought of fall’s busyness is adding to your stress, it’s time to reclaim your energy by prioritizing ‘me time’, according to Morgan. “Set aside at least an hour each day just for yourself—no distractions, no interruptions,” she advises. “Whether it’s to read, go for a stroll, do a skincare routine or take a power nap, this is your uninterrupted 60 minutes. Treat this time as sacred, just as you would any important meeting. The key is consistency—stick to this practice and you’ll create a solid defense against the burnout that often creeps in during autumn.”
4. Get social, but make it soulful. Morgan points out that fall socializing can be both beneficial and exhausting. She advises prioritizing quality over quantity. “Instead of accepting every invitation, prioritize spending time with those who lift your energy and make you feel great—especially the people you don’t see often but truly love,” she suggests. “Plan more low-key gatherings that allow for deeper conversations, like getting coffee with a close buddy or throwing a small dinner party. And if you’re feeling exhausted, feel free to turn down plans that don’t fuel your spirit, helping you to preserve your energy for the months ahead.”
Don’t Let September Become ‘Stresstember’
Ultimately, it’s up to each of us to make a conscious attempt to enter the new season in our own way, a healthy, non-stressful way. I would add two additional tips to keep September from turning into “Stresstember.”
Take Microsteps and Microbreaks. Arianna Huffington, founder and CEO of Thrive Global, cites five Microsteps you can take in the workflow of your day: sleep, good nutrition, movement, stress management and social connection with others. Taking micro-breaks—five or ten minutes—throughout the workday also helps you unwind and reset your energy level. After hours of sitting, short breaks are effective energy management strategies that can be as simple as stretching, walking up and down stairs, snacking, deep breathing, yoga or a five minute mindful meditation.
Practice mindfulness. Keep your awareness in the present moment while you navigate the workday. During seasonal changes, if you start to feel overwhelmed, your mind can wander into the past or future, paralyzing you. Practice bringing your mind back into the present. One of the simplest ways to do that is to use your breath as a focal point. Deep breathing in through the nose and out through the mouth and focusing on each inhalation and exhalation—following your breath through to a full cycle from the beginning when the lungs are full back down to when they’re empty—calms down your mind so that you can take action and enjoy this beautiful time of year.
Credit: Forbes